2015 July 16 WOD

Posted: July 16, 2015 in Uncategorized
Strength

Deadlift, 25 minutes to complete:
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

Metcon

3 RFT:
20 Pull-Ups
40 Kettlebell Swings (53/35)

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Comments
  1. Justin Harrison says:

    DL- 6×295, 4×315, 2×345, 6×315, 4×345, 2×365

    Metcon- 12:58 Rx

  2. Nickhayes says:

    Prewod 2k row 8:40/122c

    185/225/275
    195/235/285

    10:30
    1 pood
    Small band

  3. DL – 6@335/4@385/2@415/6@355/4@405/2@435
    Metcon – 10:02 rx’d

  4. bigdolan says:

    315,365,405
    335, 385,425

    Metcon 11:52
    Jumping pu
    53#kb

  5. smileitsaj says:

    255×6
    275×4
    305×2
    275×6
    305×4
    325×5 (Should have added more weight)

    Metcon: 😖

  6. MaryLawson Day says:

    DLs
    153/173/193/173/193/213

    Metcon
    11:07

    #35 KBS first rd unbroken

    PUs (combination of sm kip/dead hang/seated RR/and tiny blue band)

    ~2.5 mile trail run post wod

  7. Wilks says:

    DL – 225/255/275
    245/295/345
    Thanks to Steve Champine for partnering with me on the deadlifts. Prayers and condolences for the loss of your father. Sounds like he was a great man!

    Metcon: 11:24 rx

  8. Tanya Favara says:

    DL
    183×6, 203×4, 223×2
    193×6, 213×4, 233×2

    Metcon : 12:07 35#, kip PU x2 rds–blood blister/almost rip so moved to RR last rd

    Post 2.42 mi trail run, 35:06 minutes

  9. Caleb C. says:

    DL: worked my way up to #225

    Metcon: 12:33 rx’d

  10. Strength
    6@95
    4@105
    2@125
    6@115
    4@125
    2@135
    1@145
    1@155
    1@160 new PR!!!

    Metcon
    11:30
    RR
    25# KBS

  11. MarkDGoff says:

    DL
    225 x 6, 255 x 4, 275 x 2
    255 x 6, 285 x 4, 305 x 2

    Metcon
    10:42
    45# KB

  12. Gerrell says:

    Metcon:
    12:06 40#

  13. J.T. Hatcher says:

    Set 1 6 reps at 365 lbs
    Set 2 4 reps at 410 lbs
    Set 3 2 reps at 455 lbs
    Set 4 6 reps at 375 lbs
    Set 5 4 reps at 415 lbs
    Set 6 2 reps at 480 lbs
    Metcon 10:48

  14. Bob says:

    Strength:
    225×6 245×6
    255×4 275×4
    275×2 305×2

    Metcon: 9:22
    10 strict pull-ups/10 ring rows per round
    35# kb Russian swings

  15. Marcia Jo says:

    Strength: 115/145/175/145/175/205 (PR!)

    Metcon: 12:18
    35# KB
    RR

  16. Matt Z. says:

    315/365/405
    335/385/425
    9:52

  17. Brandy says:

    5.57 miles on Airdyne for 20 minutes.

    125/145/165/145/165/185…Haven’t been coming regularly so didn’t want to kill myself. Did about 10 to 15 push-ups after 5 rounds… Some Kipping pull-ups here and there.

    9:37 RRs and 35# KB… My arms are sore… Like a lot.

  18. Joy says:

    Deadlift:
    *Set 1 – 6 reps- 65#
    *Set 2 – 4 reps- 95#
    *Set 3 – 2 reps- 115#
    *Set 4 – 6 reps- 75#
    *Set 5 – 4 reps- 105#
    *Set 6 – 2 reps- 125#

    Metcon:
    3 RFT: 9:28
    20 Pull-Ups: box
    40 Kettlebell Swings: 25#

  19. […] 3 RFT: 20 Pull-Ups 40 Kettlebell Swings (53/35) Compare to July 16, 2015 […]

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